Beets! Don’t Pass Them Up!

There’s nothing like a gorgeous purple beet sliced onto a salad, roasted in the oven, or juiced with some greens and other veggies to make a beautifully colored glass of deliciousness.

What’s this you say? You don’t love beets? Well, maybe you’re just not doing it right!

Beets are in season now and they are one of those root veggies you should not be walking past without bagging up for dinner. Not only are beets delicious and beautiful, but they are also full of nutrients like magnesium, vitamin C, fiber, and folate.

As I mentioned, you can enjoy beets raw in juice or salads, or you can cook them in a variety of ways. Steam them, stir fry them or roast them and see how you enjoy them best. Don’t forget to top them with butter or a squeeze of lemon juice and salt and pepper. Mmm, mmm!

Here is a helpful beet Trick:

That red beet juice can stain your skin and your clothes so be cautious of what you wear when you’re handling beets. Wear gloves if you want to prevent skin stains. If you do happen to get some of the juice on your hands, lemon juice will help remove it.

Here is a Tip:

Beets are one of the crops in the US which are allowed to be genetically modified. For this reason, buy organic beets or look for the Non-GMO Project verified seal to avoid consuming GMOs.

And here is a delicious beet Recipe:

Chicken Burgers with Pickled Beets
  • CourseMain Dish
  • CuisinePaleo

  • 1 1/2pounds

    ground chicken

  • sea salt and freshly ground black pepperto taste

  • small clove


  • teaspoon

    chili powder

  • tablespoon

    coconut oil

  • large


  • tablespoons

    apple cider vinegar

  • teaspoon

    raw honey

  • large


  • large

    romaine lettuce leaves

  1. In a medium bowl, mix the first 4 ingredients (chicken through chili powder).

  2. Form chicken mixture into patties.

  3. Heat grill to high heat and place burgers on the grill.

  4. Cook for 10 minutes on each side, until burgers are no longer pink in the center.

  5. In a large skillet, over medium heat, heat coconut oil.

  6. To the skillet, add the onion, vinegar, honey, and beets.

  7. Season with sea salt and freshly ground black pepper to taste and cook for 5 minutes until vegetables are tender.

  8. Place burgers on lettuce leaves and top with sautéed onion and beets.

SERVING SUGGESTION: Sweet Potato Fries (Peel sweet potatoes and cut into “fries”; toss with olive oil and bake on a cookie sheet in a preheated 425-degree oven, turning once, until tender; season to taste with salt, pepper and chili powder.)

The post Beets! Don’t Pass Them Up! appeared first on Saving Dinner.

10 Health Benefits of Beets – Paleo Living Magazine

10 Health Benefits of the Superfood: Beets

While looking at a picture of a beet not too long ago, I thought to myself, “Isn’t it odd that I know what a beet is but I’ve never actually seen one.”

It’s quite a shame that I’d gone my life until that point without just picking up a beet in the produce aisle, because it turns out I was missing out on something great!

Beets have been featured throughout history for a variety of benefits.

They had their origins in North Africa, Europe, and Asia, but originally it was not the red bulb that caught people’s attention.

Most ate just the greens, and it wasn’t until Napoleon’s rule that the red root itself became popular for its sweetness.

When sugar cane was unavailable, beets were the top choice.

Why are Beets Good for You?

1. They lower blood pressure.

Beets have been shown to contain a ton of nitrates, which turn into nitric oxide once your body gets hold of them.

This relaxes your blood vessels, allowing them to carry blood better and receive more beneficial oxygen.

2. They help you detox.

Beets are one of the best foods for cleansing your body, because the betalin pigment in their fibers grabs heavy metals and other toxins, shuffling them out of your body.

Your liver—the organ that deals with toxins in your body—is a big fan of beets.

3. Increase in Stamina and Athletic Performance.

Beets have been shown to increase endurance, so if you’re in need of a boost before your workout, this red root is the way to go.

Your body will use oxygen better and have the energy to really benefit from exercise or hard work.

4. Impressive Nutritional Content for Small Amount of Calories.

Beets have an impressive nutritional profile. Beets are loaded with vitamins and minerals while being low in calories.

High in vitamins and minerals while being low in calories. In fact, they contain a bit of almost all the vitamins and minerals that you need.

Here is an overview of the nutrients found in a 3.5-ounce (100-gram) serving of cooked beetroot:

Beets also contain inorganic nitrates and pigments, both of which are plant compounds that have a number of health benefits.

5. May Help Fight Inflammation

Many chronic diseases are associated with inflammation including obesity, heart disease, liver disease and cancer.

Beets contain pigments called betalains, which may potentially possess a number of anti-inflammatory properties.

Another study with osteoarthritis showed that betalain capsules made with beetroot extract reduced pain and discomfort associated with the condition.

6. May Improve Digestive Health

Dietary fiber is an important component of a healthy diet, especially for improved digestion. Fiber bypasses digestion and enters the colon, where it either feeds the friendly gut bacteria or adds bulk to stool.

Beetroot is a good source of fiber. One cup of beetroot contains 3.4 grams of fiber, making beets a good fiber source.

This can promote digestive health, keep you regular and prevent digestive conditions like constipation, inflammatory bowel disease and diverticulitis.

Moreover, fiber has been linked to a reduced risk of chronic diseases including colon cancer , heart disease and diabetes.

7.     May Help Support Brain Health

Mental and cognitive function naturally decline with age.

For some, this decline is significant and may result in conditions like dementia.

A reduction in blood flow and oxygen supply to the brain may contribute to this decline.

Interestingly, the nitrates in beets may improve cognitive function by promoting the dilation of blood vessels which in turn increases blood flow to the brain.

Beets have been shown to particularly improve blood flow to the frontal lobe of the brain, an area associated with higher level thinking.

Furthermore, one study looked at the effect of beets on cognitive function using reaction time for people with diabetes.

Simple reaction time during a computer-based cognitive function test was 4% faster in those who consumed 8.5 ounces (250 ml) of beetroot juice daily for two weeks, compared to the placebo. 

However, whether beets could be used in a clinical setting to improve brain function and reduce the risk of dementia remains to be seen.

8. May Have Some Anti-Cancer Properties

Cancer is a serious and potentially fatal disease characterized by the uncontrolled growth of cells.

The antioxidant content and anti-inflammatory nature of beets have led to an interest in its ability to prevent cancer.

Beetroot extract has been shown to reduce the growth of tumor cells in animals.

One test-tube study using human cells found that beetroot extract, which is high in betalain pigments, reduced the growth of prostate and breast cancer cells.

It is important to note that these studies were performed in isolated human cells and animals. Proper human trials are needed to conclude beets role in beating cancer.

9. May Help You Lose Weight

Beets nutritional profile might make them good for weigh loss.

Beets have several nutritional properties that should make them good for weight loss.

First, beets are low in calories and high in water.

Increasing your intake of low-calorie foods like fruits and vegetables has been associated with weight loss.

The fiber in beets may also help promote weight loss by reducing appetite and promoting feelings of fullness, thereby reducing overall calorie intake.

10. And they are delicious!

Technically this is not a health benefit but it is true. Australia uses beets on hamburgers, sandwiches and sometimes just serves it raw with other food.

Not only are beets nutritious, but they are also incredibly delicious and easy to incorporate into your diet.

Beets can be juiced, roasted, steamed or pickled. Also, they can be bought precooked and canned for convenience.

Choose beets that are heavy for their size with fresh, unwilted green leafy tops still attached.

Dietary nitrates are water soluble, so it is best to avoid boiling beets to maximize their nitrate content.

Here are some delicious and interesting ways to add more beets to your diet:

We’ve barely scratched the surface of benefits you can reap from consuming beets. Whether you like them raw, baked, or even pickled, beets are definitely a great addition to your diet. But how do you know which beets to pick out when you’re browsing the produce aisle?

How Do You Choose Beets?

Round Shape.

Look for beets without cuts, bruises, or wrinkles. They tend to grow into a pleasing, symmetrically round shape, so avoid oddly formed ones.

Hard or Soft?

Beets should be very hard, so opt for those that are still crisp and have not begun to go soft.

Leaves or No Leaves?

Sometimes, suppliers will cut the leaves off of beets before they make it to the shelf. If that’s the case, make sure that at least half an inch of stem remains or else you’ll just cook out all the good stuff in the beet. If leaves have been left on, opt for crisp, dark green bunches.

Taproot Length.

The taproot, or the big root sticking out of the bottom of the beet, should be thin and at least two inches long. If you choose a beet with a thick root, it’s more likely to be woody and much less sweet.

Beets are an often overlooked health powerhouse easily accessible in the produce aisle. Definitely consider adding them to your diet in a variety of ways (and just think of the beautiful color they add to dishes!). Remember that after you buy your beets, they’ll stay good for about 10 days in the fridge as long as you’ve left at least an inch of stem after you remove the leaves. That gives you plenty of time to get creative and try out new recipes!

Raw Beet Recipes Utilizing Shredded Beets

These brand-new Healthy Kitchen Hacks will have you taking a look at beets with all new love; raw beets taste less earthy so attempt raw shredded beets in 3 new ways!It’s Healthy Kitchen area Hacks Wednesday– the day we share our favorite time-saving cooking area tricks and cooking faster ways to help you make healthy and delicious meals.You can see all our Healthy Kitchen Hacks here.

To get unique healthy kitchen hacks– only offered to our e-mail customers– sign up HERE.——– 3 BRAND-NEW WAYS TO LOVE BEETS Lately, we’ve had a little an unofficial #BeetLove fest going

on here at Teaspoon

of Spice. Recently on Facebook, we asked: Are you a beet lover?Or a beet hater?We got ta admit, we were happily surprised by how lots of, A LOT OF you are beet lovers!I did a. And lots more beet enthusiasts

chimed in– but a few beet haters

accepted at attempt

some new Healthy Cooking area Hacks.Now, true-story: not all my kids are beet lovers. Roasting beets makes them sweeter– however it likewise tends to make them more ‘earthy’tasting. In my house, my kids’favorite method to consume beets is in the raw shredded beet salad listed below

. Plus here a couple more ways to * like * raw shredded beets:1. In pasta sauce Stir raw shredded beets into pasta sauce. Shredded beets take only about 5-10 minutes to cook in simmering pasta sauce. Spoon onto pasta and no one will understand– however everybody in the household will like the addition of pink beets to the red spaghetti sauce

.2. Anywhere you would utilize shredded

zucchini Shredded raw beets and shredded raw zucchini include similar amounts of moisture to baked goods. Shredded beets can be switched into any zucchini muffin, bread, or cake recipe. I made Deanna’s Chocolate Zucchini Bread using shredded beets instead of shredded zucchini.Oh.

Guy. It was amazing.Start checking your beet baked products about 5 minutes before the recommended baking time. I found my beet bread was done a bit earlier.3. Pretty Pink Salad By far, this is my kids’favorite method to consume beets. This is essentially a Waldorf salad, but rather of celery, add raw shredded beets.It’s sweet, savory, crunchy, and soooo hot pink!Here’s the recipe for the salad we make a couple times a week if we have a lot of beets. Print Shredded Beet & Carrot Salad with Pecans and Raisins Even non-beet enthusiasts(consisting of kids!)will love this sweet, crunchy and quite

pink salad. It’s loaded with shredded raw beets, pecans, raisins, and apples in a tasty Greek yogurt honey dressing.Author: Serena Ball Active ingredients 1/3 cup plain Greek yogurt 1 tablespoon fresh lemon juice

1 teaspoon sugar or honey 1 medium beet, cleaned, unpeeled, shredded 1

medium carrot, cleaned, unpeeled, shredded 1 apple, chopped 1/2 cup pecans, approximately chopped 1/4 cup raisins Instructions In a small bowl, whisk together the yogurt, lemon juice and sugar.In a

serving bowl, stir together the shredded beet and carrot. Include the apple, pecans, raisins and the yogurt mixture; stir to integrate.

Nutritional Value Of Beets And Health Advantages

This time we will understand more about nutritional value of beets. Beet is a veggie from roots plant that very same to potatoes, carrots, radishes and other bulb veggie. In scientific terms called Beta Vulgaris. This vegetable is likewise called table beet, garden beet, red beet and just beet.Speaking of nutritional value, beets consist of vegetables abundant in nutrients such as fiber, vitamin B9(folate), potassium, manganese, vitamin C and iron. Based upon the nutritional worth of beets, it includes many health benefits, in addition to beet juice. Amongst the benefits are blood flow, enhance body efficiency and lower blood pressure.Way on How to consume beetroot vegetables is range, can consumed directly as snacks, or take pleasure in as juices, cooked vegetable or marinaded. Even the leaves can likewise be eaten as a healthy vegetable like spinach veggies. [Also check out: Nutritional Value of Eggplant] Beet includes a number of types and these

are known from the distinction colors. There are yellow beets, purple, white, and pink beets.Nutritional Worth of Beets Most of this root veggie consist of 87%water part, 8%carbohydrate, and 2-3%fiber. For one cup size(136

grams )consists of less than 60 calories. For more details, you can see the table of nutritional values of beets listed below: Nutrition Information of Beets, raw– 100 grams Quantity Calories 43 Water 88%Protein 1.6 g Carbohydrates 9.6 g Sugar 6.8 g Fiber 2.8 g Fat 0.2 g Saturated 0.03 g Monounsaturated 0.03 g Polyunsaturated 0.06 g Omega-3 0.01 g Omega-6 0.06 g Trans

fat ~ Here’s a more in-depth description of the beet veggie nutrients.1. Carbohydrates As a tuber veggie like as cassava,
it consists of

carbohydrates as

much as 8-10

%. In addition, beet includes sugars that consist
of glucose, fructose. It forms 80%carbs in ripe beets and 70%

carbohydrates in raw beets.In addition
, beets likewise consist of fructans, it is also
kinds of carbohydrates, and called short chain carbs or FODMAPs

. Some people can not digest

this compound so trigger the indigestion, but some others don’t.

While the

glycemic index is 61, it is considered as medium quantities, not high or not too low. So, for diabetics ought to not take in excessively.2. Fiber In addition to carbohydrates, beetroot veggies also include fiber.

In every 100 grams consist of 2-3 grams of fiber. The dietary fiber found in beets is necessary for health, as it impacts different diseases in the body.So, consuming beet is great for health and can fix different damage in body system.3.

Vitamins and Minerals This root veggie is not just composed of carbs and fiber, however also consist of numerous other vitamins and minerals. Among them are manganese, folate, potassium,

vitamin C and iron.Folate: This is vitamin B9, necessary for tissue and cell growth, particularly extremely essential for pregnant women.Manganese: This is an essential ingredient for health and is commonly offered in whole grains, fruits, veggies and legumes.Potassium: Important substances

for health that add to preserving high blood pressure stability and preserving cardiovascular health.Iron: This is an important mineral that is useful for body resistance, iron is also crucial to move oxygen in the blood.Vitamin C: It acts as a good antioxidant for body resistance and skin health.Other Nutrients In Beets Compounds from plants are natural substances that mostly provide benefits to human beings, following some essential substances in beet vegetables.Betanin: this is the red beet, the pigment part of the beet accountable for red color,

and claimedhas health benefits.Inorganic nitrate: This is a compound discovered in green leafy vegetables.

beetroot, and beet juice. This compound can be transformed to nitric oxide and has lots of functions for health.Vulgaxanthin: This is the substance that accountable for yellow or

orange color, so it is found in yellow beet.Inorganic Nitrates Inorganic nitrate is a substance consist of nitrate, nitric oxide and nitrite.

Beetroot isa veggie that contains high nutrients. About nitrate there is an argument amongsthealth professionals. A few of them say this is a substance that can trigger cancer, but others say that it is just a pretext.80 to 90%of the nitrate originates from the vegetable fruit. While other sources of

nitrate are from food additives, grilled foods, cereals and from processed meats.Health Benefits of Beetroots After knowing the nutritional worth of beets, here are some health take advantage of consuming beets 1. Reducing Blood Pressure High blood pressure is damaging to health since it can harm blood vessels and heart. Unusual blood pressure is the main reason for heart disease, stroke, and death.Eating fruits and vegetables abundant in inorganic nitrates can decrease the danger of heart illness by broadening blood circulation and

forming nitric oxide

.2. Increased Workout Capability Helping your exercise is one of the health advantages that can be acquired. All this is thanks to the nitrate material found in beets, it works to improve physical performance.Beet reduces the efficiency of mitochondria, these are the cells accountable for creating energy. Research says that taking in beets can

affect biking performance, boost endurance, improve sports capability and enhance energy use optimally.Share this:

Cook this: Beets and carrots with cumin and haydari from How to Eat a Peach

Our cookbook of the week is How to Eat a Peach by award-winning British food writer Diana Henry. Over the next four days, we’ll feature recipes from the book and an interview with its author.

“I cook really simple things at this time of year,” says Diana Henry. “The kind of things that you read people doing in the summer – like deep-frying stuffed courgette (zucchini) flowers – I don’t do that. I’m not deep-frying when it’s 28 degrees. It’s too much.”

Henry’s Turkish-inspired starter is perfectly suited to nights when it’s simply too hot to cook. Cut the carrots into matchsticks, the beets into slender wedges and sauté them just long enough to imbue with cumin immediately before serving.

Presented on a bed of haydari – a garlicky, herb-streaked strained yogurt sauce – the dish makes for a cooling first course.

“I love contrast in food, within dishes as well as within meals,” says Henry. “So the drained yogurt is there and I’ve got dill with it, but I’ve put little bits of chili through it so that you meet these little bursts of heat every so often against the temperature coolness of the yogurt.”

The title of How to Eat a Peach was inspired by a dessert Diana Henry experienced in Italy: peach slices macerated in chilled Moscato.Mitchell Beazley


Serves: 6

400 g (14 oz) Greek yogurt
Extra virgin olive oil
15 g (1/2 oz) bunch of dill, leaves only, coarsely chopped, divided
2 garlic cloves, crushed
1 red and 1 green chili, halved, seeded, and very finely chopped
Sea salt flakes and freshly ground black pepper
800 g (1 3/4 lb) carrots
600 g (1 lb 5 oz) cooked beets
2 tsp (10 mL) cumin seeds
1 1/2 tsp (7 mL) white balsamic vinegar
1/2 lemon
1/4 cup (50 mL) walnut pieces, lightly toasted

Step 1

Start this dish 2 hours before you want to serve it. To make the haydari, line a sieve with a piece of cheesecloth and set over a bowl. Pour the yogurt into this and let stand a couple of hours. It doesn’t need to get that much thicker. Put the strained yogurt into a bowl and add 2 tablespoons (30 mL) of extra virgin olive oil, most of the chopped dill, the garlic, chilies, and seasoning. Don’t overmix; you should be able to see flecks of chili.

Step 2

Peel and cut the carrots into matchsticks. They don’t have to be very neat. Cut the beets into slim wedges.

Step 3

Heat 2 tablespoons (30 mL) extra virgin oil in a large skillet over medium heat. Add half the cumin seeds and allow them to cook for about 30 seconds, then add the carrots. Stir-fry the carrots for about 1 minute: they need to lose their rawness, but still retain crispness so they contrast with the soft beets. Add the white balsamic vinegar, a generous squeeze of lemon juice, and seasoning. Quickly transfer to a bowl.

Step 4

Add another 1 1/2 tsp (7 mL) of extra virgin olive oil to the skillet with the rest of the cumin seeds. Cook for 30 seconds, then add the beets. All you want to do is get them flavoured with the cumin and heated through a little; they don’t have to be hot. Squeeze on some lemon juice and season.

Step 5

Put some of the haydari on each of 6 plates, flattening it and swirling it with the back of a spoon. Spoon some beets on top, then some carrots. Scatter with the remaining dill and the walnuts, splash with a little more extra virgin olive oil, and serve.

Excerpted from How to Eat a Peach: Menus, Stories and Places by Diana Henry. Used with permission from Mitchell Beazley, part of the Octopus Publishing Group.

Beets may ward off Alzheimer’s.

And when that occurs, neighboring neurons”rust”and die, causing the memory loss of Alzheimer’s. To extend the car analogy, blood flow is what keeps your brain “well-oiled”– since your blood brings crucial oxygen and nutrients that nourish your gray matter.And we know that when blood flow to your brain is reduced– whether from heart problems or blood vessel damage– your danger of Alzheimer’s soars.But studies have shown that another substance in beets, called nitrate, can substantially INCREASE blood flow to your brain.As I’ve shared with you previously, that’s due to the fact that your body transforms nitrate into nitric oxide(NO ), which unwinds your blood vessels

and lets the blood gush through unobstructed.So, if you desire to keep your brain in great shape, attempt consuming a day-to-day glass of beetroot juice.You’ll find it at health food stores and specialized grocers.